WOD
 | Wed, Apr 17 2024 |  |
| CrossFit 20240417 | Home WOD 20240417 | Gymnastics 20240417 | April Ab Challenge |
CrossFit 20240417
(Rounds, Rx2, Rx3)
WARM-UP:
200m walk
5 elbow-to-instep/side
20 alternating shoo the turtles
PVC SWITCH GAME | 8:00
Grab a PVC pipe and stand in a circle
– The group must do penalty reps if an athlete drops a PVC or falls
– Reps of:
20 mountain climbers
5 burpees
20 jumping jacks
10 air squats
PARTNER WOD WEDNESDAY SPECIAL!: AMRAP x 20minutes
400m run (200m ruck)
50 KB swings (70/53)
400m single-KB farmers carry
– Partners run together and break up the other two movements as needed
Rx2 300m run (150m ruck), 53/35
Rx3 200m run (150m ruck), 26/18, 200m carry
*NOTE: If rucking with vest keep vest on throughout WOD, if rucking without vest use 30# or more
INTENDED STIMULUS
2+ rounds
Kettlebell swings in sets of 10 or more
Farmers carry in 4:00 or less
Partners take turns with the kettlebell and run together
STRETCHING:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
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| 1st | 2.8 Rx2 | Tracy L Wed, Apr 17, 2024 | | 2nd | 2.25 Rx2 | Coach E Wed, Apr 17, 2024 | | 1st | 2.67 Rx | Patrick Wed, Apr 17, 2024
Josh Wed, Apr 17, 2024 | | 2nd | 2.25 Rx | Joe K Wed, Apr 17, 2024 | | 3rd | 3.66 Rx3 | Coach C Wed, Apr 17, 2024 |
| Josh | 2.67 Rx | 30# ruck/53#swing/35#carry | | Patrick | 2.67 Rx | 20# ruck/35#swing/carry | | Joe K | 2.25 Rx | | | Tracy L | 2.8 Rx2 | Percy | | Tony | 2.3 Rx2 | Jony | | Coach E | 2.25 Rx2 | 400m runs | | Coach C | 3.66 Rx3 | Carvers | | Kailey | 3.66 Rx3 | Carvers | | Perry | 2.8 Rx3 | Percy Rx2 w/ 18# | | Lisa | 2.25 Rx3 | 35# farmers carry, 400m runs | | Coach J | 2.3 | Jony 150m walk, 35# |
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Home WOD 20240417
(Rounds)
SEE TODAY'S CROSSFIT WOD!
Complete with a partner or on your own!
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Gymnastics 20240417
(Check In)
Warmup
- 5 spine flexion/extension
- 5 side to side reaches
- 5 large trunk circles /direction
- 5 trunk twists /side
- 5 horizontal arm pulls
- 5 vertical arm pulls /side
- 5 x 2 arm circles + 2 bend/arch
- 5 hip circles /direction
- 5 half cossack squats
- 5 x 2 squats + 2 bends
- 60 sec wrist stretches
Pre-hab
- 15 Scapula Pushups
- 15 Tabletop Scapula Adduction
- 30 sec Scapula Pushup Hold
- 30 sec Rear Pushup Hold
Every 45 sec x 3 mins (alternating)
- 20 Handstand Marches from box
- 30 sec Thoracic Med Ball Opener
Handstand Practice
- 2 mins of kickup or side facing handstands then...
Every 30 sec x 4 mins (alternating)
- 20 sec Wall Facing HS Hold or Marches
- 10-15 Reverse Snow Angels
Every 30 sec x 6 mins (alternating)
- 20 Plank Shoulder Taps (fast & controlled)
- 15 Straight Body Ceiling Reach Crunches
- 2 Wall Walks
- 20 sec straight leg Hollow Balance
Pushup Strength
Every 10 sec x 2 mins (alternating)
- 5 sec Plank + 1 Pushup
- 1 Pushup w 3 sec descent
Every 20 sec x 2 mins
- 5 Hand Plank Arch/Hollow (from box/bench)
Max Incline Pushups in 60 secs on 30 inch box
Stretch: 30 sec Single Arm Hang (Lat & Pec Stretch) /side
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| Perry | Yes | | | Sheridan | Yes | | | Coach A | Yes | | | Coach B | Yes | | | Natalie | Yes | |
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April Ab Challenge
Apr 1, 2024 - Apr 30, 2024 (Individual Goal 600) 
Work on those Obliques by performing 600 (or more) Russian Twists in the month of April (20 per day).
Go for the gusto and try to reach 1500 (50 per day)
Here is a quick example of the Russian Twist...
https://www.youtube.com/watch?v=VfWoNC-NMII&pp=ygUVcnVzc2lhbiB0d2lzdCB3b2RzdGFy
Too easy? perform it with a weight in your hands
| Donna | | | Tracy L | | | Coach J | | | Amelia | | | Sheridan | | | Matt | | | Phil | | | Alice | | | Coach A | | | Coach E | | | Coach C | | | Brooklyn | |
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